{"id":74362,"date":"2025-07-19T03:31:11","date_gmt":"2025-07-19T03:31:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/74362\/"},"modified":"2025-07-19T03:31:11","modified_gmt":"2025-07-19T03:31:11","slug":"a-5-minute-bedtime-mobility-routine-that-relieves-pain-helps-you-sleep-better","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/74362\/","title":{"rendered":"A 5-Minute Bedtime Mobility Routine That Relieves Pain & Helps You Sleep Better"},"content":{"rendered":"

If getting a good night\u2019s sleep sounds appealing to you, we have a great solution. We spoke with Veronica Najera, <\/b>ERYT-500 and director of education for\u00a0YogaSix<\/a>, who shares a five-minute mobility routine to do before bed that will help you achieve comfort when you\u2019re heading in for the night. Mobility work before bedtime is beneficial for overall recovery and joint health, so be sure to fit it into your nighttime ritual.<\/p>\n

\u201cMobility isn\u2019t just about moving\u00a0more,\u00a0it\u2019s about moving\u00a0better,\u201d Veronica says. \u201cDoing mobility work before bed helps the body shift out of \u201cgo mode\u201d and into recovery mode. Moving through gentle ranges of motion can help reduce tension in your joints, release tight muscles<\/a>, and calm your nervous system so you can recover better, sleep deeper, and wake up feeling less stiff.\u201d<\/p>\n

Focusing on stretching and mobility<\/a> work before sleep helps your body transition from a sympathetic (active) state to a parasympathetic (rest-and-digest) state.<\/p>\n

\u201cThis shift not only prepares the body for deeper, more restorative sleep, but also allows muscles to recover more efficiently,\u201d Veronica explains. \u201cGentle movement and breathwork help reduce cortisol and increase melatonin production\u2014which is key for recovery, especially for anyone managing stress, workouts, or long workdays.<\/p>\n

There are four simple and effective moves below that Veronica recommends performing for a nightly mobility routine to build stability<\/a>, boost range of motion, and alleviate tension.<\/p>\n

\tSupine Twist<\/p>\n

\"AttractiveShutterstock<\/p>\n

\u201cThe supine twist releases spinal tension and resets the nervous system,\u201d Veronica explains. \u201cIt\u2019s also great for digestion and lower back relief.\u201d<\/p>\n

    \n
  1. \n
      \n
    1. Lie flat on your back.<\/li>\n
    2. Hug both knees into your chest.<\/li>\n
    3. Allow them to fall to the side.<\/li>\n
    4. Return to the center.<\/li>\n
    5. Repeat on the other side.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

      10 Best Mobility Exercises to Improve Your Range of Motion<\/a><\/p>\n

      \tFigure Four Stretch (Reclined Pigeon)<\/p>\n

      \"reclinedShutterstock<\/p>\n

      \u201cThe figure four stretch targets the hips, glutes, and lower back\u2014perfect for those who sit a lot or train hard,\u201d says Veronica.<\/p>\n

        \n
      1. Lie flat on your back.<\/li>\n
      2. Cross one ankle over the opposite thigh, gently drawing your legs in.<\/li>\n
      3. Repeat on the other side.<\/li>\n<\/ol>\n

        5 Gentle Yoga Moves That Loosen Your Body Better Than a Massage<\/a><\/p>\n

        \tCat-Cow (Seated or Tabletop)<\/p>\n

        \"catShutterstock<\/p>\n

        \u201cCat-cow mobilizes the spine, increases body awareness, and soothes the nervous system,\u201d Veronica tells us.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

          \n
        1. Begin on all fours with your hands under your shoulders.<\/li>\n
        2. Breathe in as you arch your spine up toward the sky to assume cow pose.<\/li>\n
        3. Breathe out to round your belly down toward the ground for cat pose.<\/li>\n
        4. Keep your movements slow and allow your breath to lead you through the exercise.<\/li>\n<\/ol>\n

          A 63-Year-Old Yoga Instructor\u2019s Top 3 Moves for Better Mobility<\/a><\/p>\n

          \tSupported Forward Fold<\/p>\n

          \"MiddleShutterstock<\/p>\n

          \u201cThe supported forward fold encourages gentle release in the hamstrings and lower back while promoting calm and introspection before bed,\u201d Veronica explains.<\/p>\n

            \n
          1. Begin seated with your legs in butterfly or extended.<\/li>\n
          2. Fold forward.<\/li>\n
          3. Support your head with a yoga block or pillow.<\/li>\n<\/ol>\n

            Alexa Mellardo<\/p>\n

            \t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"If getting a good night\u2019s sleep sounds appealing to you, we have a great solution. We spoke with…\n","protected":false},"author":3,"featured_media":74363,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1728,1198,210,1079,67,132,68],"class_list":{"0":"post-74362","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-sleep","12":"tag-united-states","13":"tag-unitedstates","14":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114877791607972055","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/74362","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=74362"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/74362\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/74363"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=74362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=74362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=74362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}